Wednesday – 7/8/20

A: 4 Rounds of: 20 seconds of work, 10 seconds of rest of Rebound Jumps to a 4” – 8” height.

B: Max height “box” jumps – focusing on hip/leg extensions.

C: 12 Minute AMRAP of:
25 Double unders (75 singles)
25 Weighted Lunges
25 Push Jerks (95/65)

Tuesday – 7/7/20

A: 1000m Row Time Trial

B: A: 3 Alternating sets of:
Max reps (to failure) of Goblet Squats
Bent Rows
Floor Presses
Rest 30 seconds between rounds

C: 10 minute AMRAP of:
100m sprint
10 Power snatches (75/55)
10 Overhead Squats (75/55)
10 Burpees

Monday – 7/6/20

A: 30 minutes of Clean Clinic

B: 4 rounds for time of (20min Cap)
20 Hang Power Clean (95/65)
20 Push Presses (95/65)
20 Box Jumps (20/24)
200m Run

Saturday – 7/4/20

A: 7 Rounds for Time of:
10 Med Ball Clean and Press
10 Hand Release Push-ups
10 Snatches (Barbell)
10 Air Squats

B: 2020m Row